Last updated on October 2nd, 2021 at 09:49 pm
I’m really excited to build our U.S. Agent workout right around the time he’s getting so much hype.
I’m sure that hype will regain some traction when The Falcon and the Winter Soldier Disney Plus show actually releases, but we’ll be ready.
We already had a few weeks when we caught up on all our Disney + Marvel Characters that will be coming, but now it’s time to hit some of the side characters, like U.S. Agent, that we didn’t know about right off the bat.
We saw Winter Soldier, Falcon, She-Hulk, Moon Knight, Vision, Scarlet Witch, Loki, Peggy Carter (What If), Kate Bishop, and more!
A couple of those had already found a place at SHJ (like Moon Knight and She-Hulk), but we’ve definitely come a long way.
I mean, our Workout Database is the most comprehensive on the entire internet at this point, and our character inspired workouts continue to grow in the right direction.
U.S. Agent Stats:
Height: 6’4
Weight: 270 lbs.
Real Name: John Walker
Powers: Yes
John Walker’s U.S. Agent is a dang monster!
He’s as tall as Dwayne Johnson, but even has 10 lbs on him!
Vegeta were tied Wolverine for the shortest spot among comic characters we’ve seen at 5’3, prior to the Teenage Mutant Ninja Turtles coming in at 5’2, (and Gimli even shorter) – but Damian Wayne (Robin) is only 5’4. Goku isn’t that tall either, though, standing only 5’7, with Miles Morales only an inch above him.
One Punch Man falls in at 5’9 right there with Ryu, Nightwing at 5’10, and then Spider-Man, Daredevil, and Green Arrow coming in around 5’11 and Beast joining them.
We’ve had Superman and Eddie Brock’s Venom at 6’3, and Captain America, Scorpion and Batman at 6’2, and Carnage at 6’1. Thor and Cyborg are towering over them at 6’6, Thanos and King right there with them at 6’7, Bane at 6’8, and Deathstroke right below at 6’5, and Black Manta at 6’4.
Ronan and Sagat are 7’5, and Doomsday came in at 8’10, and I doubt any characters are touching that anytime soon.
But, don’t worry if you’re not the same height or weight range.
We write these routines to be utilized by anyone and everyone.
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U.S. Agent Diet and Nutrition
**Keep in mind: this section will be nearly identical for each hero, unless I mentioned differently (for example someone like Hulk may get something specifically different)**
Every hero needs to still have a good diet.
Unfortunately we can train like them, but I don’t think any of us are suddenly getting their powers, or the ability to magically stop caring about nutrition.
You can’t out train your diet, so I want to still give some pillars for nutrition.
You can start by checking out The Nutrition Pillars on the site, but I’ll break down some more information for you guys as well.
Guys like Dwayne Johnson and Kevin Hart incorporate 80/20 dieting with big weekly cheat meals, Hugh Jackman, Tom Hopper, Benedict Cumberbatch and Terry Crews utilize intermittent fasting (something I use daily as well), Ariana Grande, Mustafa Shakir and Madelaine Petsch are vegans, Brandon Routh and Frank Grillo opt for paleo, and tons of others utilize their own variations as well.
It’s all about sustainability.
AND, there are a thousand different ways to reach your goals, so finding the most sustainable way is what’s important.
Which is why our Academy utilizes multiple different Nutrition Classes (Greek Gods, Vikings, Spartans, Hunter Gatherers, Monks, Samurais, Minimalists, SuperHumans) to allow people to choose what is right for YOU!
Curious where over a hundred celebs fall in their dietary choices ranging from High Protein and Keto to Vegetarian, Vegan and Intermittent Fasting? Want exclusive celeb meal plans? Check this out.
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U.S. Agent Workout Routine Research
We’ve made it to “the fun part”.
And, if you don’t know by now, I say that every single time we get to the workout routine research section for character workouts.
We’ll start with a bit of background information on John Walker, who also happens to be Super-Patriot in Earth 616’s version of his character.
Here’s what his Wiki Fandom has to tell us:
John Walker grew up idolizing his older brother Michael, who had been killed during the Vietnam War. He went into military service but felt he wasn’t a ‘hero’ like his brother was. Walker underwent the Power Broker process to compete in the Universal Class Wrestling Federation. However, his agent convinced him that he should become a hero.
He became the Super-Patriot, arguing that he stood for America’s ‘true ideals’ and began to publicly discredit Captain America. Three ‘Bold Urban Commandos’, fellow recruits from the Federation, assisted him by staging attacks and intimidating others.
After a fight with Captain America at a rally in Central Park, Walker killed a terrorist named Warhead who threatened to detonate a nuclear weapon in Washington, D.C.
He then became U.S. Agent after his death was faked, which we learn about here:
Walker’s death was soon faked by a member of the Commission and he re-emerged as US Agent. He wore a variation of the costume that Rogers had worn as the Captain and using his vibranium disc as a shield. Walker continued to work for the Commission. He was first seen as the U.S. Agent battling an Iron Monger, as a test for the Commission. Walker was additionally placed as a watchdog of Avengers West Coast and the Vision by the Commission, as a condition to possibly get their government clearance reinstated. He later rescued his former partner Battlestar from the Power Broker, and reconciled with him; John learned that his memories had been altered and that his parents were dead.
To be more clear, though, Super-Patriot is actually a name that has been used by two super-villains and one superhero within Marvel Comics, but the main focus is our U.S. Agent, because that’s who we are apparently seeing within the new Disney Plus show.
Even outside of U.S. Agent John Walker’s enhanced powers (which we’ll talk about in a second), he also has some incredible combat, gymnastic and acrobatic abilities.
His Wiki page tells us this about them:
US Agent is a superb military combatant. He has also received training from the Taskmaster in combat, gymnastics, and acrobatics.
For those of you who don’t know Taskmaster, you can learn more about him on our Taskmaster Inspired Workout Routine here.
U.S. Agent has also been enhanced by undergoing the Power Broker’s process.
You can learn more about what that is here.
But, his strength augmentation with the Power Broker process left him with these powers:
Power Broker Enhancements: US Agent possesses various super human physical attributes as a result of undergoing the Power Broker’s process:
- Superhuman Strength: US Agent is superhumanly strong and is capable of lifting about 10 tons.
- Superhuman Stamina: US Agent’s muscles produce far fewer fatigue toxins than the muscles of ordinary humans during physical activity. He can exert himself at peak capacity for several hours before fatigue begins to impair him.
- Superhuman Agility: US Agent’s agility and bodily coordination are enhanced to levels that are beyond the human body’s natural limits.
- Superhuman Reflexes: US Agent’s reaction time is enhanced to a level that is beyond the human body’s natural limits.
- Superhuman Durability: The tissues of his body are somewhat harder and more resistant to injury than the body of an ordinary human. However, he is not invulnerable and can sustain injury in many of the same ways as an ordinary human. However, he can withstand impact forces and trauma that would severely injure or kill an ordinary human with mild discomfort.
So among incredible calisthenics work that we’ll need to replicate his gymnastics and acrobatic abilities, we’ll also be training for enhanced strength, stamina and agility.
They tell us that John Walker’s strength level is Class 10, which means he can press 10 tons!
Be prepared for high volume work to get STRONG, while also being able to be agile and great with calisthenics.
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U.S. Agent Workout Routine
Training Volume:
6 days per week
Explanation:
While we normally would prefer to focus in on one goal at a time, we’ll be looking to get incredibly strong while also gaining stamina (which can work against strength gain being that we’ll need to make up for those calories burned) and also fit calisthenics work on top of all our lifts. For that reason I’ll be programming you 3 days devoted to heavy lifting like a powerlifter, where you will also work on your endurance after your lifts, and 3 days devoted to calisthenics and high intensity interval training for agility and acrobatics.
Powerlifting Explanation:
Every single compound lift should also have 3-5 warm up sets before moving into your actual heavy programming.
This program works best if you have specific lifts programmed for you based on your 1RM and calculations.
Calisthenics Explanation:
This is most effective when you begin scaling your calisthenics up like we do in our Bodyweight Book.
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U.S. Agent Workout: Sample Workout Schedule
Monday: Squat, Bench Press and Deadlifts + Endurance and Accessory Work
Tuesday: Calisthenics and High Intensity Interval Training
Wednesday: Squats and Overhead Press + Endurance and Accessory Work
Thursday: Calisthenics and High Intensity Interval Training
Friday: Squats, Bench Press and Power Cleans + Endurance and Accessory Work
Saturday: Calisthenics and High Intensity Interval Training
Sunday: Mandatory Rest Day
U.S. Agent Workout: Squat, Bench Press and Deadlifts + Endurance and Accessory Work
Warm Up:
5-10 Minute Incline Walk [To Get Warm]
Compound Lifts:
**Don’t forget to add warm up sets.**
Back Squats
5×5
Bench Press
5×5
Deadlifts
1×5
Accessory Work:
Dumbbell Rows
3×10
Incline Dumbbell Bench Press
3×10
Endurance Work:
Jog 3.1 Miles
U.S. Agent Workout: Calisthenics and High Intensity Interval Training
Calisthenics Workout: Complete All Designated Reps In As Many Rounds As Needed
Push Ups
250
Air Squats
200
Sit Ups
150
Dips
100
Chin Ups
50
High Intensity Interval Training: 20 Minutes of “On and Off” Sprints + 10 Minute Cooldown
HIIT Programming:
**Feel free to complete this one a Rower or Airdyne as well; but it is programmed for a Treadmill.**
- 1 Minute ON: Sprint for 60 Seconds
- 1 Minute OFF: Walk for 60 seconds
- Rinse and Repeat
This can also be formatted in a 30/90 second format as well if you feel you need more rest time after your intense sprints.
U.S. Agent Workout: Squat and Overhead Press + Endurance and Accessory Work
Warm Up:
5-10 Minute Incline Walk [To Get Warm]
Compound Lifts:
**Don’t forget to add warm up sets.**
Back Squats
2×5
Overhead Press
3×5
Accessory Work:
Face Pulls
3×10
Barbell Shrugs
3×10
Glute Ham Raises
3×10
Endurance Work:
Jog 3.1 Miles
U.S. Agent Workout: Calisthenics and High Intensity Interval Training
Calisthenics Workout: Complete All Designated Reps In As Many Rounds As Needed
Push Ups
250
Air Squats
200
Sit Ups
150
Dips
100
Chin Ups
50
High Intensity Interval Training: 20 Minutes of “On and Off” Sprints + 10 Minute Cooldown
HIIT Programming:
**Feel free to complete this one a Rower or Airdyne as well; but it is programmed for a Treadmill.**
- 1 Minute ON: Sprint for 60 Seconds
- 1 Minute OFF: Walk for 60 seconds
- Rinse and Repeat
This can also be formatted in a 30/90 second format as well if you feel you need more rest time after your intense sprints.
U.S. Agent Workout: Squats, Bench Press and Power Cleans + Endurance and Accessory Work
Warm Up:
5-10 Minute Incline Walk [To Get Warm]
Compound Lifts:
**Don’t forget to add warm up sets.**
Back Squats
1×5
Bench Press
1×5
Power Cleans
5×3
Accessory Work:
Cable Tricep Pushdowns
3×10
Weighted Hyperextensions
3×10
Endurance Work:
Jog 3.1 Miles
U.S. Agent Workout: Calisthenics and High Intensity Interval Training
Calisthenics Workout: Complete All Designated Reps In As Many Rounds As Needed
Push Ups
250
Air Squats
200
Sit Ups
150
Dips
100
Chin Ups
50
High Intensity Interval Training: 20 Minutes of “On and Off” Sprints + 10 Minute Cooldown
HIIT Programming:
**Feel free to complete this one a Rower or Airdyne as well; but it is programmed for a Treadmill.**
- 1 Minute ON: Sprint for 60 Seconds
- 1 Minute OFF: Walk for 60 seconds
- Rinse and Repeat
This can also be formatted in a 30/90 second format as well if you feel you need more rest time after your intense sprints.
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